Foursquare Circuit

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    How do I get started?

    Materials needed by instructor:1. 8 x 11 Interval Circuit Station Training (ICST) charts2. masking tape

    Materials needed by students:1. Towel &/or exercise mat2. Water bottle

    Optional equipment if facility and resources are available:1. Music (tapes, CDs, boom-box, microphone, headset)2. Circuit exercise station equipment

    - Fit Deck- Medicine Balls- Jump Ropes &/or EZ Ropes- Step platform- Exercise Tubing- Dumbbells- Cones- Sandbags

    3. Stop watch4. Heart rate monitors5. Target heart rate posters6. Whistle

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    1. Football Field2. Track3. Gymnasium4. Pier-side5. Flight deck6. Submarine7. Pool-side8. Training Room

    9. Parade Field

    - Many factors will influence your course set up including:- number of participants- fitness level of participants- space and equipment available- time constraints

    - Demonstrate exercises and provide an ICST chart at each station- Include exercises everyone can do by offering modifications for each- Depending upon the focus of your circuit , include a variety of exercises:

    - cardiovascular followed by strength- push exercises followed by pull exercises- lower body exercises followed by upper body exercises- opposing muscle groups (ex: bicep exercise followed by a tricepsex)- twisting trunk movement and lateral movement- balance, speed and agility

    - Monitor participants to ensure the intensity and exercise is appropriate,modify as needed

    - Maintain a safe and fun environment!

    Course Set Up

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    FourSquare Circuit

    Drill- Start each exercise session with a progressive, dynamic 5-10minute warm-up

    - Divide class among stations, if possible try to pair people withsimilar body size &/or weight and fitness level

    - Demonstrate exercises

    - Activities at each Station will be done for 2 minutes; each stationwill take 16 minutes

    4 Square Circuit Course Layout

    Speed Drills

    Suicide SprintsStep Ups

    Speed Bag In Place

    Box Drill

    Jumping Jacks

    Obstacle Run

    Moving Sandbag Run

    Rolling Start Speed Sprint

    Manual Resistance

    Push ups

    Side lateral raise

    Upright rows

    Frontal raise

    Single Arm rows

    Flies

    Bicep curls

    Triceps extension

    Fitdeck

    Complete body calisthenics.

    All exercises will be performed 10 times

    in a 4 count pace.

    Complete as many exercises correctly in

    a 15-minute period.

    Jump Rope Drills

    Both Feet

    Single Leg Alternating sidesReverse Jump

    Cross Country Ski Jump

    Travel Jumping while moving

    Rabbit Jumps Fast

    Side-to-side

    High Knees

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    SPEED DRILLSSTATION 12 minutes each drill

    SuicideSprints

    Step Ups Speed Bag inPlace

    Box Drill JumpingJacks

    Obstacle Run Moving

    Sandbag Run

    Rolling Start

    SpeedSprints

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    Suicide Sprints

    1. Split an area into 4 sections approximately 10-20 ydsapart

    2. From the starting line, sprint 10 yds, touch the line andsprint back to the starting line

    3. Touch the starting line and sprint 20 yds, touch the lineand sprint back to the starting line

    4. Touch the starting line and sprint 30 yds, touch the lineand sprint back to the starting line

    5. Touch the starting line and sprint 40 yds, touch the line

    and sprint back to the starting line6. Do as many of these as you can during the 2 minute drill

    Step Ups

    1. Step up onto a platform and down onto the deck as manytimes as you can in 2 minutes

    To increase the intensity, jump up with two feet onto theplatform and step down onto the deck

    Speed Bag in Place

    1. Simulate punching a speed bag

    2. Try both at shoulder level and above head

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    Box Drill

    1. Split a section of the deck into four quads using masking tape,jump ropes, or bands

    2. Start in one quadrant and hop with two feet into each quadrant

    3. Change direction

    4. Do as many hops as you can in 2 minutes

    To increase the intensity hop with one foot

    Jumping Jacks

    1. Perform as many Jumping Jacks as you can in 2 minutes

    Obstacle Run

    1. Set up an Obstacle Run using cones

    2. Move in every direction

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    Moving Sandbag Run

    1. Place sandbags at the starting line

    2. When the instructor starts the event, each person will sprint tothe finish line carrying a sandbag

    3. After reaching the finish line, set the sandbag down and sprintback to the starting line

    4. Pick up another sand bag, sprint to the finish line with it and setit down

    5. Return to the starting line (You must return to the starting line

    between each sandbag carry)

    5. When all the bags are at the finish line, sprint down to the finishline and return them, one at a time to the starting line

    6. Move as many sandbags as you can in 2 minutes

    Rolling Start Speed Sprints

    1. Place three cones about 10-20 yds apart

    2. From the starting cone, jog to the second cone

    3. When you reach the second cone, sprint to the third cone

    3. Slowly jog back to the first cone

    4. Repeat as many times as you can in 2 minutes

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    Fit DeckSTATION 2

    2 minutes each drill

    1. Instructor will shuffle the deck and deal out even piles of cards

    2. Participants will pick a pile of cards and complete as manyexercises correctly in a 16-minute period

    3. All exercises will be performed 10 times at a 4-count pace

    If you dont have a Fit Deck create your own with exercises to bedone at this station

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    Jump Rope DrillsStation 3

    2 minutes each drill

    Both feet AlternatingSingle legs

    Reverse Cross Country(Scissor)

    Travel whilejumping

    Rabbit Jumps(Double time)

    Side-to-Side High Knees

    1. EZ Ropes can be substituted for regular jump ropes

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    Manual ResistanceStation 4

    2 minutes each drill

    1. Dumbbells &/or elastic resistance bands can be used for Station 4

    2. Proper form and technique is critical

    3. Monitor for fatigue

    Push-Ups LateralRaise

    UprightRows

    FrontRaises

    Single ArmRow

    Bent-overLateralRaises

    Bicep

    Curls

    TricepsExtension

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    Push-ups1. Navy push-ups will be performed

    2. Do as many as you can in 2 minutes

    Lateral Raise

    1. Stand with feet together, knees slightly bent

    2. Let arms hang loosely at your sides, palms facing each other,elbows slightly bent

    3. Raise dumbbell to shoulder height4. Return to starting position

    5. Repeat exercise for 2 minutes

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    Upright Row

    1. Stand with your feet shoulder width apart, knees slightly bent

    2. Let arms hang loosely at your sides

    3. Rotate wrists so the dumbbells rest on the front of your thighs,palms facing thighs with a slightly bent elbow

    4. Bend the elbows and raise the dumbbells up the front of thebody until they reach mid chest

    5. Return to starting position

    6. Repeat exercise for 2 minutes

    Front Raise

    1. Stand with your feet shoulder width apart, knees slightly bent2. Let arms hanging loosely at your side

    3. Rotate wrists so the dumbbells rest on the front of your thighs,palms facing thighs with a slightly bent elbow

    4. Raise the dumbbells out in front of you with a slightly bentelbow

    5. Return to the starting position6. Repeat exercise for 2 minutes

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    Single Arm Row

    1. In a staggered stance, leaning forward at the waist and keepyou back straight. Place your hand on your thigh to support

    your body weight. Let the other arm hang loosely from thebody with a slight bend in the elbow

    2. Maintaining a straight back, draw the dumbbell toward the bodybrushing the elbow by the side until the wrist reaches the ribcage

    3. Return to starting position

    4. Switch to other side after one minute

    Bent Over Lateral Raise1. Stand with feet apart with knees slightly bent

    2. Bend forward at the waist and keep your back straight

    3. Hold dumbbells with your elbows slightly bent

    4. Raise the dumbbells to your side

    5. Return to the starting position

    6. Repeat exercise for 2 minutes

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    Bicep Curl

    1. Stand with your feet shoulder width apart, knees slightly bent

    2. Arms hang loosely at your sides

    3. Palms of your hands facing each other

    4. Maintaining a neutral wrist, bend the elbow and raise dumbbellto shoulder

    5. Return to starting position

    6. Repeat exercise for 2 minutes

    Triceps Extension/Kickback

    1. Stand with your feet shoulder width apart, knees slightly bent

    Extension:

    2. Extend arms above your head, with a slight bend in the elbow

    3. Lower the dumbbell behind your neck

    4. Return to the starting position

    Kickback:

    1. Bend forward at the waist, keeping your back straight

    2. Press your upper arms against your sides

    3. Bend elbows 90

    4. Extend (straighten) arms

    5. Repeat exercise for 2 minutes